Plant-based autumn salad with organic freeze-dried strawberries

What Do You Mean Plant-Based?

Unveiling the meaning behind "plant-based" eating! The term refers to both meat and dairy substitutes and a diet rich in plant foods, reducing animal product intake without full commitment to vegetarianism or veganism. Get inspired by a plant-based recipe!
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These days you find the term “plant-based” everywhere. It sounds intuitive, right? We know it’s important to eat enough fruit, veggies, and whole grains but what does the term actually mean and why should you care?

A Little History Upfront

In the 1980s, Dr. T. Colin Campbell introduced the world to the term "plant-based diet."An American biochemist and author, he used this term to define a diet that was low in fat and high in fiber, full of vegetables, fruits, and whole grains.

Fast Forward to Today

When it comes to food, one way the term “plant-based” has been used is to describe meat or dairy substitutes. At the same time, eating a plant-based diet means eating mostly fruits and vegetables, and reducing consumption of animal products, but without having to commit fully to a vegetarian or vegan diet and lifestyle. 

Graphic about the difference between plant-based, vegan and vegetarian

So Why Care?

As we all better understand the impact the global food supply chain has on the environment, including wasted products, given the earth’s limited resources, many people see a plant-based diet and lifestyle as a way of doing their part to live more sustainably. Based on an industry study done by Vitafoods, according to the United Nations, “…dairy and meat account for 17% and 14% of total food waste respectively, which adds up to 31% of discarded food….”2

By reducing the consumption of meat, global greenhouse gas emissions (GHE) would decrease considerably since animal-based foods are the principal generator of GHE. A plant-based diet is not only about taking care of your body but also about taking care of the planet.2

Whether you choose to adopt a vegetarian or vegan diet for environmental or general health reasons, simply increasing the number of fruits and vegetables you eat throughout the day is a plus!

To make it easier here are some tips to help get you started on your plant-based journey:

plant-based meal tips for beginners


To inspire you to increase the amount of fruit and veggies in your diet, here is an easy and delicious weeknight autumn salad recipe. Are strawberries not in season? Swap them for Natierra Organic Freeze-Dried Strawberries for a punch of nutrients and extra crunch without sacrificing the strawberry taste.

Plant-based autumn salad with organic freeze-dried strawberries

Organic Freeze-Dried Strawberry Autumn Salad

PREP TIME: 45 minutes
YIELD: 4 Servings
CALORIES: 470kcal


For the Salad:
  • 1½ cups acorn squash (or butternut squash, sweet potato)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 8 cups arugula (or romaine lettuce, kale)
  • 2 cups cooked farro
  • ½ cup Natierra Organic Freeze-Dried Strawberries
  • 1 apple, sliced or chopped
  • ¼ cup sunflower seeds (or pumpkin seeds or nuts of your choice)
  • Optional: ½ cup Cotija cheese (or Feta)
For the Vinaigrette:
  • 1 tsp dijon mustard
  • 6 tbsp olive oil
  • 3 tbsp vinegar (red wine vinegar or apple cider vinegar)
  • 1 tsp honey (or maple syrup)
  • Salt & pepper to taste
  • 1 small shallot, minced
Autum salad ingredients


  1. Preheat the oven to 375°F.
  2. Seed the acorn squash and cut it into 1-2" thick slices. Toss in a bowl with olive oil, salt, and pepper.
  3. Spread squash slices on a baking sheet and bake for 25-30 min. or until cooked through. Remove from oven and let cool.
  4. Toss all salad ingredients (except the squash and Natierra Organic Freeze-Dried Strawberries) together in a large bowl.
  5. In a small mixing bowl, whisk together the dressing ingredients.
  6. Add the acorn squash and Natierra Organic Freeze-Dried Strawberries to the salad and toss with the dressing.
  7. Serve and enjoy!
Autumn salad with organic freeze-dried strawberries


Serving: 2 cups | Calories: 470kcal | Carbohydrates: 53g | Protein: 16g | Fat: 24g | Saturated Fat: 6g | Cholesterol: 17mg | Sodium: 399mg | Fiber: 7g | Sugar: 12g